Day 3 ☀️ Intermittent Fasting

Not Just About Skipping Meals

The first time I learned about intermittent fasting was about 15 years ago, during a cleanse that suggested a 12-hour window between my last meal at night and my first meal in the morning. That twelve-hour pause felt doable, and it sparked a lasting awareness around how and when I eat. Reaching for comfort food at night is one of the most common ways we self-soothe—but it can disrupt sleep and interfere with the body’s natural repair cycle.

Fast forward to today: intermittent fasting (IF) is more mainstream, but still often reduced to a weight-loss hack. In reality, it’s far more than that. Physicians have prescribed fasting protocols for centuries, and modern research shows their potential to improve metabolic flexibility, enhance cellular repair, and even support longevity.

At its core, intermittent fasting simply means cycling between periods of eating and fasting. Done thoughtfully, it can support weight management, sharpen metabolic health, boost brain function, and slow certain aspects of aging.

The key lies in metabolic switching—your body’s ability to shift from burning glucose (sugar) to burning fat and producing ketones. That flexibility is what drives many of fasting’s benefits.

But here’s the catch: it’s not just how long you fast—it’s when you fast.

Why Timing Matters

  1. Digestive Rest & Hormone Regulation
    Eating right before bed forces your body to stay busy digesting through the night. That not only drains energy but also interferes with melatonin and growth hormone—two key players in repair and metabolic reset.

  2. Optimizing Fasting Benefits
    Finishing your last meal 2–3 hours before bed allows your body to ease into a fasting state earlier. This supports autophagy—the body’s natural process of clearing out damaged cells and repairing tissue—while also improving insulin sensitivity and encouraging fat metabolism.

  3. Circadian Alignment
    Research shows that eating in sync with your circadian rhythms—daylight hours instead of late-night snacks—leads to better metabolic outcomes. An early dinner is more powerful than a late one, even if your fasting window is the same length.

Pro Tips

  1. Brush and floss after your last meal. This not only signals to your brain that eating is done for the day but also supports your oral microbiome.

  2. Sip a soothing tea. Lemon or ginger tea in the evening can help ease digestion and calm the nervous system.

  3. Create a wind-down ritual. A bath, gentle gua sha, or another relaxing practice can replace late-night snacking with self-care.

  4. Break your fast wisely. Start with protein and fiber to support blood sugar balance and a healthy gut microbiome—skip the quick carbs and sugar first thing.

And know that intermittent fasting is not for everyone. For women in particular, protein in the morning can be especially important—especially if you’re planning to exercise. And for anyone who trains early or struggles with energy dips, breaking the fast with protein rather than carbs or sugar supports both metabolism and gut health.